The MVMT LAB – MVMTGPP
Warm-up
3:00 Machine
-into-
3 sets:
10 Box Step Ups
10 Jumping Air Squats
10 Russian Kettlebell Swing
Conditioning
2. Workout Prep
2 sets:
5 Kettlebell Swings (work up in weight)
10’ Walking Lunge
Metcon (Time)
* Target time: 12-15 minutes
* Time cap: 20 minutes
100’ Walking Lunge
50 Kettlebell Swings (53/35)
100’ Walking Lunge
40 Kettlebell Swings (53/35)
100’ Walking Lunge
30 Kettlebell Swings (53/35)
100’ Walking Lunge
20 Kettlebell Swings (53/35)
100’ Walking Lunge
10 Kettlebell Swings (53/35)
FIT
100’ Walking Lunge
50 Kettlebell Swings (35/25)
100’ Walking Lunge
40 Kettlebell Swings (35/25)
100’ Walking Lunge
30 Kettlebell Swings (35/25)
100’ Walking Lunge
20 Kettlebell Swings (35/25)
100’ Walking Lunge
10 Kettlebell Swings (35/25)
LIFESTYLE
20 Box Step Ups (20/16)
30 Russian Kettlebell Swings (light)
20 Box Step Ups (20/16)
25 Russian Kettlebell Swings (light)
20 Box Step Ups (20/16)
20 Russian Kettlebell Swings (light)
20 Box Step Ups (20/16)
15 Russian Kettlebell Swings (light)
20 Box Step Ups (20/16)
10 Russian Kettlebell Swings (light)
Accessory
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Standing DB Lateral Raise @ light weight
15 GHD Hip Extension
15 yd lateral band walk (each direction) @ moderate weight band
Cooldown
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose